How to quickly gain weight thin girl and boyfriend at home

People are endless confrontation with overweight. On the topic of weight loss, a lot of tips and tricks. There is much less information on how to gain weight for a thin guy and a girl. I will give this issue a little attention.

I offer some useful tips for gaining body weight at home.

1. Adjust the power. Eat a “reverse diet” to increase your calorie intake to get fat.
2. This does not mean that you have to abuse fatty foods and spend days watching TV with a pack of chips in your hands. Eat healthy foods by increasing your serving size.
3. Choose foods that are high in calories. If you drink milk, buy it with 3.5-6% fat.
4. For breakfast, cook porridge in milk with butter.
5. For weight gain, include flour, fried, and baked foods in your diet.
6. Eat more fruits. Peaches, bananas, apricots are suitable. Take small snacks between meals. They will cheer up and energize the body.
7. Are you interested in increasing muscle mass, rather than growing a beer belly? Go to the gym. The correct exercise program, a few lessons a week, will help to gain several kilograms of muscle tissue.

The key to rapid weight gain is a high-calorie diet, a healthy lifestyle, strength exercises, healthy sleep.

7 tips for gaining weight at home

Men gain weight by building muscle. This is not easy to do. Consult a doctor first, because a lifestyle change can cause unpleasant consequences.

1. The main building material is protein. It will turn out to increase body weight by catching consumption of protein food. There is a lot of protein in meat, fish, vegetables, dairy products, eggs.
2. To increase weight, you need energy, which in the body is formed from carbohydrates. Simple carbohydrates increase fat, they are found in sugar, ice cream, sweets.
3. Muscle growth is provided by complex carbohydrates found in vegetables and cereals. Include these foods in your diet.
4. If the body does not work properly, you will have to forget about the increase in body weight. His well-coordinated work directly depends on the amount of trace elements and vitamins used in milk, vegetables, fruits and meat.
5. Normal functioning of the body is impossible without fats. Nutritionists recommend vegetable oil, dairy products and sea fish. It is better to refuse fatty meat.
6. Intensive training will help fast weight gain. It is better to use the services of a professional trainer to draw up a program. Exercise at least three times a week. Increase the load gradually.
7. After each workout, allow the body to rest. Do not exercise daily. Sleep about 8 hours a day.

Effective ways to gain weight for a thin girl

Almost all girls, dreaming of a slim figure, are interested in methods of dealing with extra pounds. Some, on the contrary, want to gain a few pounds.

I offer a proven guide.

1. Start eating more. Include white bread, sweets, flour products, potatoes, and honey in your diet. Do not forget about protein foods - eggs, fish, meat.
2. Before a meal, drink a glass of freshly squeezed juice. Drink an average of 2.5 liters of fluid throughout the day.
3. Go to the gym or work on your body at home.
4. Eat about 5 times. Have a snack between breakfast, lunch and dinner.
5. Chew your food well, after a meal, take a little rest so that the body assimilates food. Buy a vitamin complex at the pharmacy.
6. Increase the serving size, add new dishes. If you ate regular cereal for breakfast, make a sausage sandwich. Over time, the woman’s body will become accustomed to increased portions.
7. Bad habits slow down the metabolism. Give up alcohol and cigarettes. Sometimes you can pamper yourself with a non-alcoholic beer.
8. Stress burns calories. If you really want to gain weight, get rid of stress and bad emotions.
9. Pay particular attention to sleep. Sleep for at least 8 hours.
10. Ask a nutritionist for help. He will make a special menu for weight gain.

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Is it possible to gain weight in a week?

Many are surprised when they hear that someone wants to gain weight. There is nothing surprising. For example, some athletes have to increase weight in order to take part in competitions.

General recommendations

1. To increase weight and keep energy, decrease activity. With physical and enhanced mental work, calories are quickly consumed.
2. If you can not imagine life without sports, reduce the number of workouts. If you practiced 4 times a week, reduce the number of classes to three.
3. Train only major muscle groups. You will have to forget about jumping and aerobic exercise for a while, they require a lot of energy.

Food

1. Strengthen your diet by choosing protein foods. A wonderful "fuel" for the body will be dairy products and meat dishes.
2. Divide the food into 5 meals with small snacks.
3. For breakfast, eat porridge in milk with sandwiches. For lunch - a plate of rich borsch, a little boiled meat or several meatballs with mashed potatoes. For dinner, cook baked chicken and pasta.
4. To increase the calorie content of low-calorie dishes, add a little milk or grated cheese. Dress salads with fat sour cream.
5. For afternoon tea, cottage cheese with yogurt, fermented baked milk or sandwiches are suitable. You can eat some cured meats, nuts, or protein bars.
6. Overeating is not recommended. So you help the stomach cope with the stress.
7. Do not eat at night. Eat two hours before bedtime. Otherwise, the gained kilograms will become fat, which is not easy to remove.

The key to a successful solution to the problem is proper and healthy nutrition, increased rest and rational stress.

Weight gain tips for the shortest possible time

Recovering without a fortified diet is extremely problematic. But not everyone can freely switch to five meals a day, eating only soups, meatballs, milk porridges and sandwiches.

Nutritionists recommend combining a healthy diet with physical activity - strength training, focused on muscle growth.

1. To increase weight, perform special physical exercises and use sports supplements. Visit a fitness trainer and put together a workout program and sports nutrition.
2. Follow the correct meal schedule. One hour before training, consume a portion of carbohydrates and drink a glass of protein shake.
3. After exercise, eat sweet yogurt or a few bananas. So replenish glycogen supply. Half an hour after class, it is recommended to eat a little protein food.
4. Be sure to count calories. Body weight will increase if you eat a little more than normal calories daily.
5. During the calculation, consider the energy costs for training in the gym, preparing for exams, housework, and so on. It is not necessary to calculate to perfect accuracy. Record the most energy-intensive activities.
6. If there is no time for the gym, and the thought of a normal weight does not leave, eat more and move less. At the same time, it is not necessary to absorb kilograms of fried and fatty dishes, sweets, pickles and smoked meats. Follow a balanced and complete diet.
7. Sleep an average of 8 hours a day.
8. More often than not, impressionable and nervous people cannot gain weight. Try to achieve peace of mind. This will help walks and yoga.

If the cause of excessive thinness is some kind of illness, you will have to visit a doctor, undergo examination and treatment, and only after that try to increase body weight.

Watch the video: Beginners Body Weight Exercises for Women - Whole Body Strengthening Routine (December 2024).